Great video, I know it's dated but it's great because it is extremely relevant (TODAY April 12 2020) to people having to workout at home during the CV virus. Nice Job. Also, I just turned 51 and started TRT 3 years ago am I still considered a natural body builder? Kindly reply.
First time seeing your video. No loud music, no long fillers , no tossing weights, direct to exercise, and some people might laugh at this, but no swearing - I stop watching a video the moment it happens. Winning formula, congrats on your format.
1. Bench press. 2. One arm dumbbell row. 3. Side lateral raises. 4. Stiff-legged dead lift. 5. Dumbbell squat (with bench). 6. Alternate dumbbell curl. 7. Dumbbell triceps extension. 3 sets / 10 reps / 3 days per week. Watch this great video for clear explanations of all the moves. Thank you!
I'm 56 and I started doing these exercises about six months ago after years of little exercise and no weight training. The results have been impressive and I feel so much better about myself. Thank you!
Outstanding Brother!!!! I'm 58 and now starting,,, just getting ideas,,,, there are Sooooo many exercises out there that people sweat by that I just don't know where to start!!!!
First day impressions:It arrived in a waist high box. ru-vid.comUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.
I am 51. This year I decided to lose weight and get in shape. Since January 2020 I have lost 55 pounds in 8 months mostly with diet and lots of walking. Got 20 more to go. Hitting a plateau now for the last several three weeks... Going to try this work out to see if it gets me over the slump!
Great video. Less talking and just straight forward examples. There are soo many videos out there that talk, talk, talk, talk way too much. This is the video I've been looking for, thank you!
A lot of the videos that you refer to are more of an interview than they are an instructional. When you see hand gestures ad nauseum along with the excessive chatter, you know you are watching some cat that wants to be the next Tony Horton.
Good video for a 50 year old novice lifter. For me, and I'm lifting for 15 years now, nothing New here. Or great. Ordinary stuff, basic excercises and so on...
I echo that man! Terrific video, straight to the point. I am 68, novice at dumbbells, this is great advice. Thank you John Hansen, greatly appreciated.
Just started with all these exercises two weeks ago and feel great. John’s a professional bodybuilder and he’s level of confidence it’s hard to ignore, and straight to the point. Keep up with all these videos.
I totally agree. So many videos out there that you have to sit thru twenty minutes of crap for a couple minutes of the actual content you were clickbaited into.
John, I am 60 years old and in the worst shape of my life. I am determined to get my health and fitness back and these exercises will be a critical part of my plan. Thanks for sharing your skill with us and for motivating me to get off the couch and get moving.
Mark I just turned 65 and incorporate all these in my workouts plus a few others. I haven’t worked out since college and started back in mid August. My BP is down to 105/60, A1c under 6.5 (I’m diabetic) and HDL/LDL in line. I’m just now starting to see some changes at 6’4” 225. I go 4x ea week. M,T,Th,Fri. Hang in there and don’t do it for anyone but you. It’s worth the effort. 👍 And thanks John for the great info. It’s never too late to start.
I am nearly 75 and I have been working with dumbbells to support the muscles I use in my work. The muscles that I developed with dumbbells are supporting the muscles that I use everyday and I no longer feel like I am breaking down. I have already taught myself some of your exercises, but I will adopt several of the new exercises into my regimen. This is an excellent video, thank you.
Believe the "side lateral raises" going past about 80-90 degrees (not past parallel to the floor) is a no no for rotator impingement especially for those of us that have already torn the supraspinatus.
My lower back has always been inflexible and gets thrown out easily. I like all your routine except for the stiff-legged deadlift. I do incorporate a regular deadlift in the routine with correct leg and body movement to reduce unnecessary load to the lower back.
Am 54 years old. I've lost 84lbs due to proper nutrition and lots of walking. Was involved in a major motor vehicle accident a few years ago with serious injuries. Have worked my way back to health mostly on my own through determined effort. Started watching and doing what is in your videos a few months ago and have seen major improvement in only a few months. I am proof that it's what is in mental strength that determines how strong one can make the body. Thank you so much for helping me improve my quality of life! Fantastic videos!
That's great stuff Tim! I had an accident too (not a car accident though) and had 14 operations over a ten year span. Doing the rehab got me into serious training and for me the change came after I started adding walking to my routine. My family got a dog and I ended up walking him most of the time and I noticed that was a great addition to my routine! I think it's great that there are tons of vids and info online so that we can absorb as much of it as we want and use anything that makes sense to us! Keep up the good work and best of luck.
I started this exercise program 5 weeks ago! I do it 3 to 4 times a week along with controlling my calorie intake, walking and some other exercises. Great motivational video for a guy thats 49, great explanation, and i hope you add a few others like it! Down 12 lbs!
I'm 56 and started this program on May 5th and feel much better. I'm eating less, walking more, and have lost 25 pounds. Thank you very much for this video!!!!
Mike from Elk Grove California age 64. I'm a former bodybuilder, and during that past 3 years went through my final 4th and 5th major spinal surgeries. I'm physically challenged now with hardware from my Cervical, Thoracic T4-T12 and Lumbar. But prior to my surgery's I chose to return to my bodybuilding training especially if I was to survive a seven hour procedure. I made the right choice, on March 3, 2022 I set a New Record for my age and weight class Decline Bench Pressing 335 lbs. Its posted on RU-vid as "335 lb Decline Bench Press Age 63 Wt 189" Full Spinal Hardware. Now I'm also a I.S.S.A CPT, I'm stronger now than I've ever been hopefully some day I can enter a West coast IPL. respectfully, Mike
Hey Mike, Thank you for your Service, and thanks for reaching out. You tell a story of perseverance that I think people who are struggling from illness/injury can relate to. It's so important to never quit on what you believe in, and always keep a positive attitude. Thanks for joining us. Stay Blessed.
Here's one thing I've learned as a senior lifter and competitor about working out at home with dumbbells. Always make sure you leave more workout space around you than you think you'll need. Your furniture etc. will thank you.
I'm 6'2" - 175 pounds. Have always done dumbbell training correctly. I have no back pain. No joint pain. I look great. I am 54 years old. I have recommended this site to friends, my age, who are now trying to get into shape. Straightforward examples of good basic exercises. Well done!! And remember!!! Eat fresh vegetables and your results will vastly improve!!
I was an extremely skinny kid. Took me so long to put on weight!! But I stuck with it - for decades. I don't have a bodybuilder's size - but I do have a very defined shape. Remember - protein is your 440 magnum Mopar! Carbs are your gasoline! Vegetables are your oil!! Stick with it 💪
Just found and suscribed to your channel John. Im 66 and 2019 wasn't kind as I was diagnosed with heart failure, got a stent, had both knees replaced and now in 2020 I had emergency abdominal surgery on 1-20 and now with a temporary colostomy. But Im staying positive and am on the mend. Prior to all my surgeries I hit the gym 5 days per week and did some weight lifting, swam 3/4 of a mile 3x week and hit the stationary bike hard twice weekly. Your videos will help me add in some additional strength training and watching the technique will allow me to go further faster than going it alone. Thanks John .
Best of luck to you Don, you’ve gone through a lot lately but you’ve got the right attitude so the best is ahead! Thanks for subscribing to my channel!
Great video! I’m 62 and workout with dumbbells about 3x/week. I’m not a bodybuilder but am in pretty good shape. I have also followed Shin Otake and Jeff Cavalier. Similar approaches. Shin promotes a process of explosive contraction and 3 second negative. Minimal rest between sets while keeping heart rate elevated (high intensity approach). Max effiency for time spent. Cavalier preaches dumbbells and methods which promote always keeping the core muscles tight and contracted. These things help me (along with some yoga stretches) to protect my low back and get a good workout in 45-60 minutes.
I introduced these 7 exercises into my gym routine a few months back and now make sure they are always my foundation and add whatever extra exercises I decide on the day, so I usually do 12 excercises. Add a mix of Pilates, Yoga and swimming to keep me flexible. I'm mid 60s and this mix works a treat.
Joined the gym 5 months ago, lost 23 lbs so far and already starting to see muscle definition and increased strength! 6 days a week at the gym. I'm 54 and wish I would have done this sooner!! I feel great and seeing the results is so satisfying. Thanks for these tips!!!
I am 2 months shy of 71 years old. I work out with weights 3 times a week and walk 3.6 miles round trip to the gym as well as climb 9 stories of stairs at least twice a day, sometimes up to 10 times up and down. Ten years ago, I had prostate cancer, weighed 265 pounds (at 6'3" tall), was pre-diabetic with cholesterol at 220. Changed my diet to all plant foods, ultra-low fat. No meat, fish, chicken. No oils of any kind. No processed foods. I make everything from scratch. Today: no cancer (and no traditional medical intervention for it); weight in the 185-195 range depending on how much water and fiber I carry in my gut; body fat content about 12% (aiming for 10%). Cholesterol at 125. Blood sugar in the 70's. I really liked the video and will start doing the exercises as you describe. Well worth the time to watch 3 times to be sure I remember it all. Thank you!
Great video! Concise and to the point! I am always looking for tips to try. I'm 68 and work out 5 to 6 days a week. 1 hour cardio and the rest weight training. Have gone from 234 to 168 in 2 1/2 years!
Oh that’s great Thomas good to hear. Love to hear from you gentlemen leading the way. It gives me hope in my later years to do the same. Coach Chris (45 yrs young) 😉💪🏻
Great video...really like the presentation. New studies are showing weight training is as good or better than aerobic training for heart health. That workout can be performed in 45 minutes or so. No excuse to not train. I am 73 and lift 3 days a week.
I'm 65 later this month and still working out with free weights to counter muscle wastage, and always looking for advice on the best moves. So thank you for sharing a brilliant workout and correct technique.
@@Criticalbench I'm 52 been lifting for 35 years. Dumbells for shoulders and chest are much harder for inexperienced lifters.. the barbell stays even. I see so many guys lift unevenly with dumbbells when they go heavy..I must respectfully disagree.. And I'm far from alone. Arms= straight barbell curls. Tris= close grip bench shoulder width apart, shoulders = seated front military smith machine, upright rows shoulder width apart similar to cleans. One arm dumbells I love, side laterals of course dumbbells, Alot of these hammer.strengh machines are good, mike metzner loved machines because of the consistency in the movement but to each his own..Guys like you can use dumbells all day long correctly as demonstrated..but so many do not they go heavy on dumbell shoulder press cannot get the weight up dropping dumbbells in mid air. Its comical I know you have seen it!! Lol
Good routine. Especially the bench press. With age Ive noticed that no matter what grip I use on a straight bar it puts allot of stress on the shoulder joint. Dumbells work better
Range of motion is locked in when you use a barbell that's how I got shoulder impingement. I switched to dumbbells just like what John said free range of motion for the joints. I'm 61.
I've noticed that too. I stay away from barbells. I only use an ez curl bar sometimes but usually I stay with dumbbells for my workouts. I'm 58 and am working towards gaining back muscle lost in the last couple decades. I've always stayed fit through running and calisthenics but stayed away from weights. Now I'm making up for lost time, and criticalbench is a great guide to me.
Love this ! Turning 56 next month. I have been searching a long time for a simple workout routine to get back in shape and this looks like the perfect one. Simple, well explained. Definitely something that I can commit too. Thanks for posting this great video. Starting this week ! Let’s do this.
This is an outstanding workout, especially the suggestion of using the bench for the squats. My knees do not work as well as they used to. Thank you for posting this video.
Awesome. I'm 68 and ran through three sets of these exercises this afternoon after my bike ride. It was a great workout. I'll have to see how I'm feeling tomorrow, but I think I'll incorporate these three days a week.
Tried it yesterday.Iam 64 and have trained on and off since I was in my late teens .I added an Arnie press with dumbells to finish !Start with dumbbells shoulder height,palms facing in ,then push up and fully extend arms .Works the triceps and shoulders in one !Iam sure many people know that one ! Great workout ,took me 40minutes !
Don't do Arnold presses. They are too hard on your shoulders. Ex bodybuilder here with one really bad shoulder from doing lots of Arnies back in the day
Thank you, John, for the tips I'm 62 years old and I'm loving it I just got back into working out and I feel good I lost 6 pounds God bless you and thank you
Finally! a great exercise video that doesnt rely on agression and shouting..John's presentation is calm and clear, perfect! as a 60 year old man I would love to see more videos featuring John and his relaxed attitude, many thanks for making exercise a pleasure, not a battle!
Phenomenal, I’ve been looking for some good dumbbell exercises that aren’t overly complicated during this pandemic. I see value in all these. Best of all how it was presented in a easy quick video. I’ve downloaded it and I will be using this 3 day a week for sure! Thank you!
now 6 weeks into the dumb bell exercises i an doing well. I am 70 and really enjoying this , adding small amount of weight weekly I am walking daily. Thanks for the great video
@@Criticalbench Oh. You are very welcome Sir. I m 59 and never been very active. For over 40 years now, I m still doing pure desk job. So now I am feeling all kinds of aches and pains all over my old body, all the time. With so much nonsense posted on RU-vid, if I come across a video, posted by a serious professional with good tips, it comes as a breadth of fresh air. Thank you very much again. Wish you more & more success in ur long life ahead.
You gave me the motivation to get started John. My job for 33 years as an ironworker kept me fit...now I'm retired and don't do anything until I was inspired to start today. Thank you.
One of the very best fitness videos that I have come across. It's amazing how a 5 minutes video is packed with so much substance. Straight to the point, no beating around the bush.
Thanks John, great video, 👍 👍 I'm a 60 year old heart by-pass survivor, but with better that before exercise and dietary habits, life is improving. And with resistance training you've outlined in this video, I'm getting stronger, fitter, more endurance, and over all improving. One day at a time,,, Thanks again, God Speed, and God Bless,,,,,
Very good. No big intro-straight into it. I’m 65 and discovering weights again and feeling stronger already after two years of sensible weight training (for my age).
At 1:45. Side lateral raise. Will cause eventual inpingement issues. When done standing straight. Lean over 25 degrees. It places the shoulder ( cap ) at a level stance and eliminates future worry of inpingement issue completely. Feels more and is more natural of a range of motion and will serve all well that adjust this way. Especially if your age is 50+, unless you like surgery, so avoid the issue. Check out Athlean x on you tube, got it from there. Not claiming credit.
You are correct; this technique wrecked my shoulders in a short amount of time. As well as your suggestion to lean forward, rotate your hand/ forearm keeping your thumbs elevated (opposite to maiden pouring from a pale).
@@Criticalbench Always. My goal is to make 51 the new 31! Keeping my mind & body focused by constantly watching videos like this, helps my training end-result dramatically! That & diet...
The late great Vince Gironda, the greatest bodybuilding coach of all time, told me personally in his gym, that one arm dumbbell rows were worthless. I agree. He said all one arm movements were useless. So curl the dumbbell together for alternate them properly, meaning as you lower the weight with your right arm, you are curling with your left. Otherwise, good exercise choices.
At seventy four years old, I'm glad to see this video re-affirming some of my most basic routines. However exercise number four (weighted bending exercise) is an exception.
I’m 73, don’t look or act it, been all over the place in the gym but this presentation has put everything in perspective of what I need to do to keep in shape. Plus I play in two softball senior leagues and one of them I’m the number one pick. This video is perfect to keep me physically prepared to play. Just FYI , these leagues are no Sunday picnic, beer swilling games. These people are serious players many have played, semi pro, college plus coached on various levels. They know the game.
Funny I’m 55yrs old and basically do the same except I don’t right everything down! I have been into physical fitness most of my life. It becomes a lifestyle if I don’t workout I would feel as if I am missing something important in my life. Well off to the gym take care all!
Great Vid. Gets right to it. I would just question the form on the biceps curl movement. The elbows should be in at the sides. Nothing should be moving above the elbow.... Just the elbow down to the forearm preforming the curl. It is a very strict movement. This will reduce the chance of tendon/ligament issues later on.
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John...I am now in my 60's and have worked out with dumbbells most of my life....I was never able to get my biceps very big...what's the secret....more reps, lighter weights or go heavy? ...if I go too heavy , I cheat and my elbows will hurt.....thanks
Great question. I’ve worked out my whole life and just can’t develop my biceps like I would like. I mix it up constantly, going heavy & light. I will have to try incorporating the machines also. But, I wonder if age is starting to play into the lack of progress.
Like the no nonsense approach, but breaking down the movements to show alignment and identity the sensations that indicate the proper movements would help. In fact, I could use a five minute video on each one of these dumbbell exercises. Thanks!
